Body-weight only (default, home)

3 sets of decline push-ups (same as before, but feet are placed higher)

3 sets of chest dips (use chairs)

3 sets of side lateral raises (4-6 reps each side)

—> Abs workout

—> Calf workout A

Notes:
If you can do more than 10 push-ups, make the exercise more difficult, add more weight.
Same for dips.

{Wednesday} – Pull

3 sets of pull-ups (hand palms facing you)

3 sets of chin-ups (hand palms facing other side)

3 sets of dumbbell curl (using kettlebell)

3 sets of dumbbell overhead triceps press (using kettlebell)

—> Calf workout A

Notes:
4-6 rep range for all exercises.

{Friday} – Legs

6 sets of weighted squats or one-legged squats

3 sets of lunges

3 sets of hip thrusts

3 sets of standing calf raises

Notes:
If you can do more than 10 reps (ie. for squats and lunges), add more weight.

{Saturday} – Abs

—> Abs workout

{Extra} HIIT cardio (in between days)

Jump roping, 5 times at least 30 sec, with 1 min rest periods, 10 times when cutting.
HIIT cardio induces more fat-loss than regular cardio and is better for muscle gains.
An hour max per week, 2-4 sessions per week.

Weights (gym)

For all these exercises, stay in the 4-6 rep ratio.

{Monday} – Push

3 sets of incline barbell bench press

3 sets of seated or standing barbell military press

3 sets of flat barbell bench press

3 sets of side lateral raise

—> Calf workout A

{Wednesday} – Pull

3 sets of barbell deadlift

3 sets of barbell row

3 sets of weighted wide-grip pull-up or chin-up

3 sets of barbell curl

—> Abs workout

{Friday} – Legs

3 sets of barbell squat

3 sets of leg press

3 sets of romanian deadlift

—> Calf workout B

Other days

Same format as in the body-weight workout schedule.

Circuits

Abs workout

3 sets.
A few times per week.

Circuit

1 set of a weighted exercise, hanging leg raise(10-15 reps, if you can do more than 15 reps, add more weight)

Directly after that, 1 set of a unweighted exercise.
Dragon flag, do until failure

Directly after that, 1 set of another unweighted exercise.
Air bicycles, until failure

Notes:
Rest 3 minutes between circuits.

Calf workouts

Circuit A

3 sets of standing calf raise (4-6 reps)

3 sets of seated calf raise (4-6 reps)

Notes:
2-3 minutes rest between sets.

Circuit B

3 sets of leg press calf raise(8-10 reps)

3 sets of donkey calf raise(8-10 reps, or leg press if no such machine is available)